Friday September 28, 2012

CrossFit864 Strength and Conditioning

Constantly Varied 

“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”
-Matthew 6:33

“The weak fall, but the strong will remain and never go under!”
-Anne Frank

Today's WOD: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - October Dues (by Monday October 1) 
Effective October - $10.00 Late fee after October 3
Thanks!  

Check out the "UNBROKEN" tees at the gym.

Buy In - starts promptly on the clock at the times above.
Arrive early enough to get warmed up, get your bar loaded for bench or floor press and be ready to go at 15 after. The buy in goes immediately into 15-12-9...clock will keep running.

15-12-9 reps of:
Bench Press / Floor Press (bodyweight)
Pull-ups (strict dead hang)
Box Jumps (24/20)

Your choice - bench or floor press (both Rx'd)

Movement Standards on Floor Press/Bench Press: 
-Butt MUST stay on the bench/floor during entire rep 
-Legs fully extended on floor press
-Elbows must touch the floor at the bottom of the rep on floor press
-Bar must make contact with chest on each rep
-Arm fully extended/locked out at the top of the rep
-No bouncing on bench press
-No Rep if you fail to meet any of these movement standards

Movement Standards on Pull-ups:
-Athlete must start from a hang with elbows fully extended 
-No bent elbows at bottom of pull-up. 
-Chin must rise above the bar to complete the rep. 
-Any grip on bar is acceptable for this workout.
-Strict, dead hang with no kip
-This is for every rep - not just a few of them. 

Movement Standards on Box Jumps:  
-Both feet must leave the ground at the same time and land on the box at the same time. 
-Athlete must fully extend hips and knees on the box.
-Jump off or step off box - your choice

Don't compromise and settle for poor, sloppy form just to get a faster time. "Do hard work" and keep it LEGIT!

No Exceptions / Excuses on Form if RX'd

Cash Out - Included in your time

Show up strong today!

What's your goal? Are you getting closer?

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Friendship is unnecessary, like philosophy, like art... It has no survival value; rather it is one of those things that give value to survival.
-C. S. Lewis

Have a great Friday...

BE STRONG!
Jay and Janice